Monday, December 28, 2015

See Ya 2015..

Monday - 1000m row warmup, RDL bar, shoulders
5x8 35#kb strict press
4x3 53#kb snatch
3x5 53#kb clean + 5 push press
Back Squat - 5 x 3 @ 85% - 245#
WOD
15 Sit Ups
20 Air Squats
25 Mountain Climbers
8 + 22
Post - 3x10 Glute Ham Raises

Tuesday - Assault bike warmup, 15cal easy, 15 cal hard.shoulder stretching
Did a little handstand walk practice, PR'd with 4 feet (8 steps, good balance)
2 rounds of 20 sec ring hold top, rest, 20 sec ring hold bottom. Bottom hold was hurting.
6 Rounds Suitcase carry 50' - 5 rounds with 65# fat bar, 1 round with 88#kb
3 Rounds
800m run, 2:00 rest
3:23, 3:24, 3:23. Slower than should have been, freezing cold and wet. Need to check the distance too

Wednesday - 1 mile on Air bike, Coach 5/6, another 1 mile Air bike, 500 m row. Not motivated.
Single Leg Deadlift - 2x10 - 35#kb, 1x10 - 53#kb
Snatch - 2x2+5 OHS 35#kb, 3x2 + 5 OHS 53#kb
Push Press - clean + 5 push press 53# kb - elbow really started hurting.
Front Squat - 6x 1 pause + 1 fs - 190#
WOD
4 Rounds
6 Deadlift - 225#
10 Wall Ball - 20#
10 Box Jump - 24"
5:24 - steady, felt good, legs were tired.
Post - 3x10 - Reverse Hypers - used blue band for resistance.
Went to Rodney - another week of no left shoulder work.

Thursday - Rest. New Years Eve party

Friday - No... just no... everything hurt. Way to start the new year.

Saturday - 500m row, easy warmup
3x8  - strict press 35#kb right arm
Squats - 6x1 @ 255#
Deadlift - 3x3 @ 285#, 3x3 @ 235#
Bent over Row - 5x5 @ 125#
6 min EMOM - 3 burpee, 3 GHD, 3 Back ext.
WOD
3 Minute AMRAP of:
30/25 Calorie Row
20/15 Calorie Bike
10 Burpee Pull Ups
Rest 1 Minute, Then –
4 Minute AMRAP of the same
Rest 1 Minute, Then –
5 Minute AMRAP of the same
2 Rounds + 53 reps. This was horrible. Could not get the cals on bike to go for nothing!

Sunday - Rest.

Monday, December 21, 2015

Christmas Weak

Monday - 500m easy row. Hams are tight, extra time warming up.
Snatch - kb 53# 5x1, couple attempts at 70#, 2 successful. Mixed in with:
Bench - attempted close grip, 3x5 @ 135#, some pain, kept shoulders back, tight
KB Strict Press - 2x5 right arm 35#kb
Front Squat 8x1 pause+1 FS - 155#, felt easy
WOD1
8 minute AMRAP
10 Wall Ball Thrusters
5 V Ups
13 rounds - paced Chris, steady pace, could have snuck another round in
WOD2
3 Rounds
10 Right Arm KB Snatch
10 Right Arm KB Thrusters
10 24" Box Jumps
10 Right Arm KB Rows
30 sec rest
9:11.

Tuesday - 500m row, yogaish warmup
Deadlift - 5@135, 5@225, 2@315#, then 6x3 @ 275#
Farmer's Carry (5 sets of 70′ each arm - used fatbar - 2x65# 3x85#
5 big sets of Hollow Rocks - 5x30 = 150 total
Then-
3×10 Weighted Hip Extensions - 35# plate
Metcon
For Time 5 Rounds of:
Run 400m
Rest for the same time it takes you to run 400m
1:28, 1:27, 1:28, 1:26, 1:25

Wednesday - Coach 5,6. 1 mile on Assault bike
Snatch + 5 OHS - 2@35#, 1@53# kb
5 Sets 5 Strict press + 5 Row - 35#kb press, 53#kb row
Back Squat - 6x2 - 245#
3 Supersets of:
10 Glute Ham Raise
20 Arch Body Rocks
GHD Sit Ups - 20, 15, 10.

Thursday - Rest

Friday - Another Rest. Merry Christmas!

Saturday - 1000m row, light stretching
Deadlift - 5x2@135, 5x2@185, 4x1@225, 3@275, 2@315, failed 335. 5x3@295#
4 sets of 8-10 35# kb strict press
WOD
5 Rounds
2 Front Squat (1 pause+1 reg) 175#
Box sled push down and back
10 Cal Assault Bike
10:58?? I thnk.
4 Rounds - 15 GHD sit ups + 10-15 back ext.
4x 10 shoulder shrugs 70# kb
Second WOD - Partner with Adam, Jason, Patrick
Partner Wall Balls 20/14
Partner Hand Clap Pushups
Team 50m Sled Pushes (2 Plates)
Team 50m Partner Carries (scale to wheel barrel)
Partner DL 225/155
530 reps (wb hurt - but did 180ish?, push ups were crap, 7-9 sled push, 19 partner carry, 190 DL.)

Sunday - Rest

Monday, December 14, 2015

Shoulder days are here again

Monday - slow warmup, 500m row light - Right arm work only.
Back Rack Sots Press 3 x 3 - 20# kb right arm, 1@ 35#kb
Snatch 4 x 3 70 - 75% - 3x3@53# kb, 1x3 @ 70#kb
Split Jerk (4x(2+1) @ 65% - 4x3 @ 70# kb
Back Squat 5×3 @ 75% - 225#
Power Snatch 8min EMOM x 15 sec 45 - 55% - 8x7 @ 35# kb
Weighted Pull-ups 5×3 @70-75% - 1 arm (w/left grip) 4x3. 1x3 w 17#kb
WOD
8 Minute AMRAP of:
10 Toes to Bar V-Ups
15 Wall Balls 20 Front Squats 75#
20 Burpees
3 + 10. V ups were rough after 1st round. Burpees were tough on shoulder

Tuesday - 450m row + 400m run warmup
5x2 Deadlift - 135x10, 225x5, 5x2 - 275#
5 sets of 50′ each arm of Suitcase Carry - 88# kb
5 big sets of Hollow Rocks - 30, 27, 23, 25, 25
Then-
3×10 Weighted Hip Extensions - 25# plate
For Time 10 Rounds of:
Run 200m (only did 8 rounds run... lost count.
Rest 30s
38sec, 39sec, 39sec, 40sec, 39sec, 38sec, 40sec, 37sec, 39 row, 40 row.
Post - Bring Sally Up - barbell curls - 55#

Wednesday - Coach 5,6, 500m row
Snatch 90%, 3x2 @ 80% - worked up to 70#kb, failed multiple, finally got 2 decent. 3x2 @ 53#kb
Clean & Jerk 90%, then 3x(2+1)@80% - 3x1 @ 70#kb
Push Press 5x5 @ 70% - 53#kb
Pause (3sec) Front Squat + Front Squat 5x(1+1)@70% - used 185#
EMOM for 5 min of: 8 Thrusters @45-55% - used 35#kb
3 Supersets of:
10 Glute Ham Raise
15-30 Arch Body Rocks or 30s Arch Body Hold
My WOD
3x20 lunge split jumps
2x5 34" box jumps
4x12 GHD situps

Thursday - Rest, Rodney says another 4 weeks or so... bah, crap.

Friday - 500m row warmup
Front Rack Sots Press - 3x3 - 35#kb right arm
Squat Clean & Jerk 4x(3+1)@70-75% - 70#kb right arm
Back Squat (Back Squat 5×3@80% - 2x2@225#, 2x2@240#, 2x2@260#, 1x3@225#
3 sets of KB Complex:
3 Double Russian Swings
3 Hang Squat Clean Thrusters
3 Shoulder to Overhead
100′ OH Carry
50’ Front Rack Lunge
Used 53# kb right arm only. Did 1 set of 50' lunges w 95#bar after.
WOD
3 Rounds for time of:
40 Double Unders
20 Calories on Assault Bike Rower
Rest 30 Seconds
6:13. Did 1 extra round in 9:00.

Saturday - Got in early, cleaning and moving around, 250m row, yoga-ish warmup
12 Days of Christmas - Modified - Partner with Chris
1 - PowerClean - Chris
2 - Deadlift - Me
3 - Pull Ups - Chris
4 - Burpees - Me
5 - WallBalls - Chris
6 - Box Jump - Me
7 - KB Swing - Chris
8 - KB GoodMorning - Me
9 - JumpingRingDip - Chris
10 - GHD SitUps - Me
11 - PushUps - Chris
12 - BackSquat - Me
Used 165# bar, 53# kb. 14:49. Pretty easy till the last round.

Sunday - Rest. 15 min yoga, then 3.25 mile run 8:29 pace.

Monday, December 07, 2015

What day is it???

Monday - Still really sore and tired, almost skipped. Easy movement warmup.
Back Rack Sots Press 3 x 5 - only did 1 set @ 75#, causing shoulder pain
Snatch 7 x 1 60% - 95# - felt snappy, did ~10 sets
Every 30s for 6 minutes (12 rounds): 15 seconds of Power Snatches@40-50% - 75# - 5 each set
Back Squat 5×2@55% - 165#
Bring Sally Up - 45# barbell curls. Easy, but pumped up the forearms!

Tuesday - 500m row warmup,
3 Rounds of:
   60s Handstand Holds against a wall (Face towards the wall)
   30s Rest
   20s Shoulder Taps (alternate between wall facing and facing away from the wall)
   1 minute Rest - shoulder taps facing wall only,
4 Sets of 5-10 Kipping HSPU - worked on keeping butt off wall - 20 reps
3 sets of 10 Strict Ring Dips - no weight, 30 reps, felt good
3×15 Reverse Hyper - 45 reps, red and blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups (Kipping) - only first set unbroken, other sets were 2+2, or singles. 32 reps
2000m Row (Time) - 7:43... really slowed with 600 or so left. Pushed the last 100m, but should have started pushing sooner.

Wednesday - Coach 5,6, 500m row, light mobility warmup
Power Snatch 5x1@50% - 75# snappy, light, quick
Squat Clean & Jerk 4x(2+1)@60% - 120# no jerks, left subscap on fire
Weighted Pull-ups 4×4@6 rep max from last week - 1x4@25#, 4x4@30#
Overhead Squat EMOM 6x10 @ 45 - 55% - 100# - rough, quads lit up
Use a more narrow grip than you would for your snatch. Practice snatching the bar overhead using the narrow grip. Also try to point your elbows behind you and push your head forward so the weight locks in, and your arms and lats don’t fatigue.
Metcon (Time) - supposed to be 14.5, but thrusters were not good on shoulder.
WOD
21 Power Snatches 95#
21 Bar Over Burpee
15 Overhead Squats 95#
15 Bar Over Burpee
9 Squat Snatches 95#
9 Bar Over Burpee
7:44 - quads were burning. should have pushed faster on burpees. 10 unbroken on PS, then singles.. bah. All 15 OHS, then singles on last snatch.

Thursday - Rest. Dr B said rhomboids shut off, sub scap is inflamed, causing shoulder pain. Need couple weeks off.

Friday - 500m row, taking it easy today, shoulder hurts.
Front Rack Sots Press 3x3 - did some with just bar
Every 90s for 9 minutes 4 Power Clean & Power Jerk @70-80% - 1x135, 5x155# no jerks
Front Squat 5×2@60% - 155#
4 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
35# kbs - oh carry was rough on shoulder. Dr B said should not have done cleans since it engages the shoulder. Need to lay off for 2 weeks.! Argh!
3x 10 GHD situp + 10 back extensions

Saturday - 2.1 mile run warmup - 9:06 pace
Deadlift - 135#x10, 225#x5, 315#x2
8x3@250# every 90sec
WOD
With a Partner: Abi
Row 500m, then –
125 Double Unders 40 Box Jumps - while Partner 2 Rows 500m
50 Back Squat Cleans, partner holds front rack 2 53#kb 135# used 185# - did 5, 10, 8.
50 Toes-to-Bar GHD SitUps, partner hangs from bar - did 20 ghd
Post - 2 x 20 GHD + 20 back ext

Sunday - Crazzy Ugly Christmas Sweater party last night. Tequila, fireball and apple pie moonshine.